Advanced Full Distance Performance
For the competitive athlete, the objective is refining race execution and maximising capacity over a 30-week timeframe. This science-informed framework balances high-volume training with professional commitments, allowing for deep aerobic adaptation and a robust build-up to race day. By extending the preparation period, we ensure your physiological systems are fully prepared for the demands of long-distance racing.
This program prioritises efficiency across all disciplines. By using targeted intensity and race-pace simulations, we remove the ambiguity of "junk miles." Every session contributes to the durability and speed required for a strong marathon finish, ensuring you arrive at the start line with a tested strategy and physical resilience.
The Benefits
- Front-Pack Preparation: Specific swim sessions designed for athletes targeting the head of the field.
- Refined Thresholds: Focused intervals designed to raise your aerobic ceiling and maintain speed with lower metabolic cost.
- Race Execution: Advanced pacing and energy management protocols for a predictable, controlled performance.
- Measured Peak: A scientific six-phase progression ensures you shed fatigue while maintaining the sharpness needed for race day.
The 30-Week Progression
- Phase 1: Baseline. Set precise training zones through initial testing so every session has a clear objective.
- Phase 2: Volume. Systematic increase in session length to build the foundational structural durability required for racing.
- Phase 3: Efficiency. Development of aerobic efficiency and race-specific pacing to optimise energy use.
- Phase 4: Threshold. Integration of lactate threshold training to sustain higher intensities.
- Phase 5: Simulation. Full-scale race simulations with extended efforts to refine fuelling and pacing under stress.
- Phase 6: Taper. Strategic volume reduction to allow full recovery and ensure peak readiness.
Is This Your Next Step?
- Competitive Athletes: You can swim faster than 1:50/100m, cycle for 2 hours, and run for 90 minutes comfortably.
- Performance Driven: You want a system that removes decision-making to focus entirely on the work.
- Ambitious Professionals: You require a structured 8–10 session weekly schedule that maximises available training time.
The Deliverables
- 30 weeks of periodised training: 2 Swims, 3 Bikes, 3 Runs, and 2 Strength sessions weekly.
- High-performance swim focus for front-pack efficiency.
- Coach support via email for guidance on session adjustments or practical advice.
- Device Sync: All workouts load directly to your devices for real-time guidance.
Check out our Full Distance Training Plans Here
Structure Delivers the Result
A successful race is the outcome of consistent, structured preparation. Stop trading your time for fatigue and follow a plan designed for the specific result you want.
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.